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Dates vs Cherry - In-Depth Nutrition Comparison

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Significant differences between Dates and Cherry

  • Dates have more Fiber, Potassium, Copper, Vitamin B6, Vitamin B5, Iron, Magnesium, and Phosphorus, however Cherry is richer in Vitamin C, and Vitamin A RAE.
  • Dates covers your daily Fiber needs 26% more than Cherry.
  • Cherry has 5 times less Magnesium than Dates . Dates have 43mg of Magnesium, while Cherry has 9mg.

Specific food types used in this comparison are Dates, deglet noor and Cherries, sour, red, raw.

Infographic

Dates  vs Cherry infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Cherry
Contains more Calcium +143.8%
Contains more Iron +218.8%
Contains more Magnesium +377.8%
Contains more Phosphorus +313.3%
Contains more Potassium +279.2%
Contains less Sodium -33.3%
Contains more Zinc +190%
Contains more Copper +98.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 39% 31% 27% 58% 1% 8% 69%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 12% 7% 7% 16% 1% 3% 35%
Contains more Calcium +143.8%
Contains more Iron +218.8%
Contains more Magnesium +377.8%
Contains more Phosphorus +313.3%
Contains more Potassium +279.2%
Contains less Sodium -33.3%
Contains more Zinc +190%
Contains more Copper +98.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Cherry
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +218.5%
Contains more Vitamin B5 +311.9%
Contains more Vitamin B6 +275%
Contains more Folate +137.5%
Contains more Vitamin K +28.6%
Contains more Vitamin A +12730%
Contains more Vitamin E +40%
Contains more Vitamin C +2400%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 77% 2% 0% 34% 8% 10% 8% 9% 11% 6% 0% 6%
Contains more Vitamin B1 +73.3%
Contains more Vitamin B2 +65%
Contains more Vitamin B3 +218.5%
Contains more Vitamin B5 +311.9%
Contains more Vitamin B6 +275%
Contains more Folate +137.5%
Contains more Vitamin K +28.6%
Contains more Vitamin A +12730%
Contains more Vitamin E +40%
Contains more Vitamin C +2400%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Dates Cherry
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Dates Cherry Opinion
Net carbs 67.03g 10.58g Dates
Protein 2.45g 1g Dates
Fats 0.39g 0.3g Dates
Carbs 75.03g 12.18g Dates
Calories 282kcal 50kcal Dates
Starch g g
Fructose 19.56g 3.51g Dates
Sugar 63.35g 8.49g Cherry
Fiber 8g 1.6g Dates
Calcium 39mg 16mg Dates
Iron 1.02mg 0.32mg Dates
Magnesium 43mg 9mg Dates
Phosphorus 62mg 15mg Dates
Potassium 656mg 173mg Dates
Sodium 2mg 3mg Dates
Zinc 0.29mg 0.1mg Dates
Copper 0.206mg 0.104mg Dates
Vitamin A 10IU 1283IU Cherry
Vitamin E 0.05mg 0.07mg Cherry
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.4mg 10mg Cherry
Vitamin B1 0.052mg 0.03mg Dates
Vitamin B2 0.066mg 0.04mg Dates
Vitamin B3 1.274mg 0.4mg Dates
Vitamin B5 0.589mg 0.143mg Dates
Vitamin B6 0.165mg 0.044mg Dates
Folate 19µg 8µg Dates
Vitamin B12 0µg 0µg
Vitamin K 2.7µg 2.1µg Dates
Tryptophan 0.012mg mg Dates
Threonine 0.043mg mg Dates
Isoleucine 0.049mg mg Dates
Leucine 0.084mg mg Dates
Lysine 0.066mg mg Dates
Methionine 0.022mg mg Dates
Phenylalanine 0.05mg mg Dates
Valine 0.071mg mg Dates
Histidine 0.032mg mg Dates
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.032g 0.068g Dates
Monounsaturated Fat 0.036g 0.082g Cherry
Polyunsaturated fat 0.019g 0.09g Cherry

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Cherry
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
12
Dates
14
Cherry
Mineral Summary Score
30
Dates
10
Cherry

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
15%
Dates
6%
Cherry
Carbohydrates
75%
Dates
12%
Cherry
Fats
2%
Dates
1%
Cherry

Comparison summary

Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.036g)
Which food is richer in minerals?
Dates
Dates is relatively richer in minerals
Which food is richer in vitamins?
Dates
Dates is relatively richer in vitamins
Which food is lower in Sugar?
Cherry
Cherry is lower in Sugar (difference - 54.86g)
Which food is lower in glycemic index?
Cherry
Cherry is lower in glycemic index (difference - 20)
Which food is cheaper?
Cherry
Cherry is cheaper (difference - $1.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Cherry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173954/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.